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    Home / Meal Plans

    Meal Plan for Week 13 (Group 1)

    Free Meal Plan for Week 13 (Group 1): Grilled Marinated Chicken, Barley Lentil Soup, Burrito Casserole, Mediterranean Chicken and Pasta, Mushroom Salisbury Steak

    Free Meal Plan for Week 13 (Group 1): Grilled Marinated Chicken, Barley Lentil Soup, Burrito Casserole, Mediterranean Chicken and Pasta, Mushroom Salisbury Steak

    Week 13 Summary

    Notes for this week

    • For additional information about recipes, please visit the recipe post linked at the bottom of each recipe card.

    • This week we are going to stock up on chicken in the freezer to save you prep time later. The recipe we use is best when it’s grilled, but it can be baked if you don’t have a grill.

    • Serve grilled chicken on Day 1, save 3 cups of chicken in the refrigerator for Day 4, and freeze the rest of the extra chicken. Plan ahead — the chicken needs to marinate all day at a minimum and preferably overnight.

    Day 1

    Grilled Marinated ChickenSlow Simmered Green Beans

    Day 2

    Barley Lentil SoupGreen Salad

    Day 3

    Burrito CasseroleVeggie Sticks with Dip

    Day 4

    Mediterranean Chicken and PastaSpinach Salad

    Day 5

    Mushroom Salisbury SteakMashed PotatoesSteamed Broccoli
    Jump to:
    • 🗓️ Day 1
    • 🗓️ Day 2
    • 🗓️ Day 3
    • 🗓️ Day 4
    • 🗓️ Day 5
    • 🧾 Create a shopping list
    • 📌 Pin this meal plan


    🗓️ Day 1

    • Grilled Marinated Chicken
    • Slow Simmered Green Beans
    Chopped grilled chicken

    Marinated Grilled Chicken

    Bulk cooking chicken saves time on busy nights when you need to get dinner on the table in a hurry, and using grilled marinated chicken adds a depth of flavor not found in baked or sautéed chicken when you add it to recipes.
    5 from 3 votes
    Print Recipe Add to Collection Go to Collections
    Prep Time 30 mins
    Cook Time 25 mins
    Total Time 55 mins
    Course Main Dish
    Cuisine American
    Servings 16 servings
    Calories 165

    Ingredients
      

    • 4 pounds boneless skinless chicken breasts
    • ½ cup red wine vinegar
    • 1 cup soy sauce or tamari
    • ½ cup vegetable oil
    • 2 teaspoons oregano
    • 1 teaspoon basil
    • 1 teaspoon garlic salt or Adobo
    • ½ teaspoon pepper
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    Instructions

    • Place marinade with chicken in a marinating container and marinate overnight.
    • Grill chicken until it reaches 160° at the thickest part, or until white all the way through and juices run clear. If you do not have a grill, you can bake the chicken in the oven.
    • Serve 1 portion of the chicken for dinner and chop and freeze the rest for use in soups, casseroles, and stove top meals.

    Notes

    Prep time includes the time spent chopping and bagging the extra chicken for the freezer.
    Gluten-free: If you need this recipe to be gluten-free, be sure to use tamari (which is naturally gluten-free) or a gluten-free soy sauce.

    Nutrition per serving

    Serving: 4 oz.Calories: 165 calCarbohydrates: 1 gProtein: 25 gFat: 6 gSodium: 610 mgFiber: 1 gSugar: 1 g
    Marinated Grilled Chicken Permalink
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    Coral, white, and brown illustration of a tilted salt shaker sprinkling salt

    Slow Simmered Green Beans

    Make the most of canned green beans by slow-simmering them in butter.
    5 from 1 vote
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    Prep Time 5 mins
    Cook Time 4 hrs
    Total Time 4 hrs 5 mins
    Course Side Dish
    Cuisine American
    Servings 6 servings
    Calories 123

    Ingredients
      

    • 38 ounces Blue Lake green beans, canned
    • 4 tablespoons butter
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    Instructions

    • Place undrained green beans into a pot and add the butter.
    • Heat to a simmer, then reduce to low and cook for about 4 hours, adding water if necessary.

    Nutrition per serving

    Calories: 123 calCarbohydrates: 13 gProtein: 3 gFat: 8 gSodium: 77 mgFiber: 5 gSugar: 6 g
    Slow Simmered Green Beans Permalink
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    🗓️ Day 2

    • Barley Lentil Soup
    • Green Salad
    Soup with barley, lentils, carrots, tomatoes, and broth in a white bowl

    Barley Lentil Soup

    This hearty legume soup with fresh vegetables is a comforting and delicious cool weather meal.
    5 from 1 vote
    Print Recipe Add to Collection Go to Collections
    Prep Time 20 mins
    Cook Time 1 hr 30 mins
    Total Time 1 hr 50 mins
    Course Main Dish
    Cuisine American
    Servings 8 servings
    Calories 290

    Ingredients
      

    • 8 sun-dried tomatoes, rehydrated, drained, and chopped
    • 3 tablespoon olive oil
    • 2 onions, chopped
    • 4 garlic cloves, minced
    • 3 carrots, sliced
    • 4 celery stalks, sliced
    • 1 red bell pepper, chopped
    • 2 teaspoon dried basil
    • 1 teaspoon oregano, dried and crumbled
    • 70 oz. vegetable broth, plus more for thinning as desired
    • 28 oz. can whole tomatoes
    • 2 tablespoon tomato paste
    • 1 cup pearl barley
    • 1 cup dried lentils
    • salt and pepper to taste
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    Instructions

    • Heat oil in a large Dutch oven over medium high heat. Add onions and sauté until translucent.
    • Add next 7 ingredients and cook until bell pepper just softens (about 6 minutes).
    • Mix in the broth, tomatoes and tomato paste. Bring to a boil, stir in barley and lentils.
    • Reduce heat and simmer until barley and lentils are tender, stirring occasionally, about 1 ½ hours.
    • Thin soup to desired consistency with additional broth, and season with salt and pepper before serving.

    Nutrition per serving

    Serving: 1 BowlCalories: 290 calCarbohydrates: 46 gProtein: 14 gFat: 7 gSodium: 1125 mgFiber: 14 gSugar: 7 g
    Barley Lentil Soup Permalink
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    🗓️ Day 3

    • Burrito Casserole
    • Veggie Sticks with Dip
    Frozen Burrito Casserole.

    Easy Frozen Burrito Casserole

    Dress up frozen burritos with Easy Frozen Burrito Casserole. It goes beyond just making frozen burritos taste better - it will actually become a family favorite!
    4.38 from 66 votes
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    Prep Time 5 mins
    Cook Time 40 mins
    Total Time 45 mins
    Course Main Dish
    Cuisine Tex-Mex, Vegetarian
    Servings 8 burritos
    Calories 362

    Equipment

    Aluminum foil
    Baking dish 9" x 12"
    Mixing bowl medium

    Ingredients
      

    • 1 package frozen bean burritos, 8 count (32 ounces)
    • 10.5 ounces condensed cream of mushroom soup
    • 5 ounces milk, about ½ soup can
    • 4 ounces can diced green chilies, drained
    • 2 cups shredded cheddar cheese
    • Nonstick cooking spray
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    Instructions

    • Spray a 9 x 13 inch baking dish with nonstick cooking spray. Place frozen burritos in the baking dish.
    • Combine soup, milk, and green chilies, mix well and then pour over the burritos.
    • Top burritos and soup mixture with cheese.
    • Cover dish with aluminum foil and seal edges.
    • Bake at 375°F for 35-40 minutes or until heated though and cheese is melted.

    Notes

    Substitute any kind of burritos that you think would be good, and feel free to change the flavor of the cream soup (cream of chicken with chicken enchiladas, for example).

    Nutrition per serving

    Serving: 1 burritoCalories: 362 calCarbohydrates: 39 gProtein: 16 gFat: 15 gSodium: 743 mgFiber: 3 gSugar: 1 gNet Carbohydrates: 4 g
    Easy Frozen Burrito Casserole Permalink
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    🗓️ Day 4

    • Mediterranean Chicken and Pasta
    • Spinach Salad
    Bowl of shell pasta with tomatoes, feta cheese, and balsamic vinegar with text Mediterranean Chicken with Pasta

    Mediterranean Chicken with Pasta

    Balsamic vinegar, feta cheese, and grilled chicken combine to create a perfect blend of flavors, and with grilled chicken from the freezer, it is a quick and delicious meal.
    4.43 from 7 votes
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    Prep Time 15 mins
    Cook Time 15 mins
    Total Time 30 mins
    Course Main Dish
    Cuisine Mediterranean
    Servings 6 bowls
    Calories 528

    Ingredients
      

    • 16 ounces shell or orecchiette pasta, cooked & rinsed
    • 1 tablespoon light extra virgin olive oil
    • ½ cup balsamic vinegar
    • 14.5 ounce can diced tomatoes, drained
    • 1 medium red bell pepper
    • 1 medium onion
    • 3 cups cooked chicken, cubed
    • ¼ cup fresh basil, chopped (or 2-3 tsp. dried)
    • salt and pepper to taste
    • 4 ounces feta cheese, crumbled, plus extra for garnish
    • ¼ cup shredded Parmesan cheese
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    Instructions

    • Dice red pepper and onion; sauté in a tablespoon of oil.
    • And chicken, tomatoes, and basil and mix well.
    • In a bowl, combine cooked pasta and balsamic vinegar. Add to pan with chicken and vegetables.
    • Season with salt and pepper then add feta and Parmesan cheeses.
    • Toss well and serve immediately, garnishing with extra feta cheese.

    Video

    Notes

    1. Orecchiette pasta's hearty thickness is the perfect for this dish, but not all stores carry it. If you can't find it, pasta shells are the best substitution.
    2. This can be made vegetarian by omitting the chicken or using your favorite plant-based substitution.

    Nutrition per serving

    Serving: 1 bowlCalories: 528 calCarbohydrates: 67 gProtein: 33 gFat: 13 gSodium: 348 mgFiber: 4 gSugar: 9 g
    Mediterranean Chicken with Pasta Permalink
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    🗓️ Day 5

    • Mushroom Salisbury Steak
    • Mashed Potatoes
    • Steamed Broccoli
    Mushroom Salisbury Steak on a white plate garnished with a sprig of parsley.

    Mushroom Salisbury Steak

    Fresh mushrooms and onions paired with cream of mushroom soup make Mushroom Salisbury Steak an easy stovetop meal with lots of flavor.
    5 from 3 votes
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    Prep Time 15 mins
    Cook Time 30 mins
    Total Time 45 mins
    Course Main Dish
    Cuisine American
    Servings 4 servings
    Calories 308

    Ingredients
      

    • 10.5 ounces condensed cream of mushroom soup, divided
    • 1 pound ground beef
    • ⅓ cup bread crumbs
    • 1 egg, beaten
    • ¼ cup onion, chopped
    • 1-½ cups mushrooms, sliced
    • ½ cup milk
    • 1 tablespoon butter
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    Instructions

    • In a bowl, mix ¼ cup of soup, ground beef, bread crumbs, egg, and onion.
    • Shape into 4 patties.
    • Brown mushrooms in butter in a skillet. When mushrooms are tender, remove from pan and set aside.
    • In the same skillet, brown patties (if you are using lowfat beef, you may need to brown in vegetable oil). Drain and set aside when browned.
    • Add mushrooms, remaining soup, and milk to skillet; return patties to skillet. Cover and simmer on low 20 minutes or until meat is cooked through.

    Nutrition per serving

    Serving: 1 pattyCalories: 308 calCarbohydrates: 14 gProtein: 32 gFat: 13 gSodium: 724 mgFiber: 1 gSugar: 3 g
    Mushroom Salisbury Steak Permalink
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    🧾 Create a shopping list

    Note that any recipe scaling from the recipes above does not carry over to the starting point for the grocery list, so you will need to make those same serving adjustments below after you click the Shopping List button. To print the notes for each day, after clicking the Shopping List button, click Print Collection.

    📌 Pin this meal plan

    Free Meal Plan for Week 13 (Group 1): Grilled Marinated Chicken, Barley Lentil Soup, Burrito Casserole, Mediterranean Chicken and Pasta, Mushroom Salisbury Steak

    Free Meal Plan for Week 13 (Group 1): Grilled Marinated Chicken, Barley Lentil Soup, Burrito Casserole, Mediterranean Chicken and Pasta, Mushroom Salisbury Steak
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    Posted by Mary Ann on March 8, 2021; Updated on March 15, 2023Filed Under: Meal Plans

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    Mary Ann Kelley

    Hi there! I'm Mary Ann Kelley, and I'm the food blogger/meal planner here at Add Salt & Serve. Read more

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